KieFit Journal May 2010

Count Down To

Fitness Success

And Keep Your

Motivation Drive Alive

How to Gain Muscle Mass on

3 Meals a Day

Design your body with „The Razor Sharp Abdominal Workout“

Powerful Training Video:

„Get fit for summer“

Hello KieFit Jorunal Fans, It's May 2010 and here is the new edition of KieFit Journal. Your free online publica-tion about weight loss, muscle building and fat burnining workout tips. The summer season Is coming is knocking on your door! There are only a few weeks until you can go out your airy clothes and enjoy the bright sunshine. Now imagine you do it with a hot and perfect beach body. You have several ways to get going with a diet and training program to motivate yourself to get in shape quick. One way is described in the Article "Count Down To Success And Keep Your Motiva-tion fitness drive by Tom Venuto”, a natural bodybuilder which teaches you how to burn fat without drugs or supplements. Read more on page 3. Within KieFit Journal you can begin immediately with a powerful and sexy video powered by Suzana of.BodyRock.tv on page 3. But be careful, Suzanna will rock your body! Play the video and you will understand what I mean! Make your dream come true of six pack abs! Get up and start here on Page 8. Build razor sharp abs with the abdominal workout by Vince DelMonte, specializes in teaching how to get a six-pack abs and build mus-cle, without drugs and supplements. NO EXCUSES fulfil your dream start NOW! ;-) Proper nutrition is very important on your way to a great, hot and razor sharp beach body. Read all what you need to know on pages 3 to 12. Now you have all information necessary. Common let’s rock your way to a great beach body NOW! Enjoy reading.

Heidi

Send me your comments and ideas for further articles. Submit your article to Email: articles@kiefit.com and see it in the next issue of KieFit Journal. Use your article to generate additional free traffic to your website as well.

Closing date to submit your articles you wish to be published here on 25th of each month.

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There are many fantastic ways to get fo-cused and motivated to begin a diet or ex-ercise program, but often the most difficult thing to do is keep that drive and ambition alive for more than a few weeks and see your goal through to completion. Within just weeks of starting, many people have already hit their first snag or setback, and as a result, have slipped backwards in the mental focus and motivation depart-ment. Setting goals in writing is an essen-tial step to success, but how do you stay focused on them? One technique I have used ever since my very first bodybuilding competition 18 years ago, is... The "contest countdown calendar." I have used it ever since, through 28 com-petitions and it will work for you too, for any fitness goal. I purchase a desk or wall calendar - the

type that shows each week stretching hori-zontally across the page with an open block of space for each day. After I set my goal and place a deadline on it, I do NOT stop there. I take out my calen-dar and start counting backwards from my target goal deadline to the present day.

T-minus 117 days.... T-minus 116 days... T-minus 115 days....

I

also fill in my workouts for the entire 3-4 month period, which is the typical length I allow for my mid-range goals like contest prep. you would be shocked - pleasantly so - just how focused this keeps you. Even better still, you get MORE and MORE motivated with each passing day you countdown be-

cause the deadline is getting closer Deadlines are absolutely critical to your success. Little gets done without deadlines. There is a saying in management and psychology that "work will al-ways expand to fill the time al-lowed for it's completion." >> continued

Count Down To Fitness Success And Keep Your Motivation Drive Alive By Tom Venuto, NSCA-CPT, CSCS

www.BurnTheFat.com

Video:

Get Fit For Summer Weight Training Workout

Count Down To Fitness Success And Keep Your Motivation Drive Alive By Tom Venuto, NSCA-CPT, CSCS -continued- www.BurnTheFat.com

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Remember term papers in school? when you were given a term paper assignment and you had the entire semeseter to do it, did you run home that first night and get crankin on it? How about after a week? two weeks? A month? TWO MONTHS? probably not, eh? If youre like most people, you put it off until the last minute and you barely got it turned in on time. In fact, there are always a few people who pull all nighters the night before! Alas, the power of the deadline! In your fitness endeavors, if you dont have IMPENDING deadlines that give you that twinge in your stomach that says "take ac-tion now, or else!" then you find it very easy to say to yourself, ' I have plenty of time so this one cheat meal doesnt matter... it doesnt make much difference at this point if I skip this one workout... I have time to make it up..." And then, just like the term paper, you are scrambling at the last minute to reach your weight goal. But in the case of a your body, the consequences are more severe and painful than just a bad grade or late penalty. Inevitably, you succumb to crash dieting and overtraining or other unhealthy fast-weight-loss madness, which eats up your own muscle like a hungry cannibal and sends you spiraling into the dark pit of meta-bolic damage and the inevitable plateau and weight gain that follow. But the solution is so simple: Count your way down to success! Don't stop with setting goals. Put your goal countdown on paper, review your goals every single day, AND know, every single day, how many days there are until your target goal date. You will stay more con-sciously focused and even better, your un-conscious mind will go to work for you in

keeping you motivated, on track, and on schedule. You'll come in for a landing on your goal deadline date like an F-16 landing on an aircraft carrier. I just did my countdown calendar earlier this week... T minus 117 days til my next body-building competition, and thanks to this sim-ple but powerful technique, I'm already fo-cused like a laser beam and have been making steady progress without so much as a hiccup... Don't under-estimate this simple tech-nique... Give it an honest test... because it's often the simplest motivational techniques that are the most powerful of all!

About the Author:

Tom Venuto is a natural bodybuilder and author of the #1 best selling e-book, "Burn the Fat, Feed The Mus-cle,” which teaches you how to burn fat without drugs or supplements using the little-known secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and turbo-charge your metabolism by visiting: www.burnthefat.com.

This article is going to help you lose weight fast. If you have been encountering difficulty in losing weight then you need to follow the concepts which will be explained in this arti-cle. You can be able to achieve fast weight loss for the summer. If you are overweight you tend to become very self conscience about your appearance. That is the more reason why you need to lose weight because

it will also help you boost your self confi-dence. If you do not like the way your body looks you are more likely to suffer from psy-chological issues such as low self esteem, low self confidence which could lead to se-vere depression. Therefore when you lose weight you not only manage to improve your body physique but in the process you also improve your psychological health as well. Being overweight does not only help you in-crease your psychological health but your general health is also improved. The presence of a lot of body fat has been known to lead to various health complications such as high blood pressure, heart ailments, and high cholesterol levels. All this conditions can greatly affect your sense of well being. If you are overweight the following conditions are the more reasons why you need to lose weight. In order to lose weight fast you should not go on fad diets. Fad diets usually recommend that you drastically reduce your carbohydrate intake. As soon as you reduce your calorie intake drastically you will force your body to go into starvation mode. When the body is in starvation mode it will start to conserve

energy and in order to do this it will start burn-ing muscles instead of body fat. This will cause the percentage of your body muscles to deplete. As a result of the depletion of body muscles your body metabolism is going to slow down. If your metabolism slows down you will not be able to burn a lot of calories and this will make you gain weight. Fad diets therefore will make you gain weight because

of two reasons the first on being it compro-mises your body metabolism and the sec-ond reason is that it increases your food cravings. In order to prevent your body from going into starvation mode you should take a diet which is based on a balanced nutri-tion. A balanced diet should contain carbo-hydrates, proteins and vitamins. Your diet should however not contain plenty of car-bohydrates because they contain a lot of calories which will be converted and stored as fat by the body. However the reduction in carbohydrates should be cou-pled with an increase in proteins in your diet. Proteins are the building blocks of muscles and in order to lose weight you

need to increase your lean body muscles. Lean body muscles lead to an increase in your body metabolism and this will make you burn more calories.

You need to lift weights as well so that you in-crease your lean body mus-cles as well as perform aerobic exercises so that you can rev up your body metabo-lism and burn more calories.

Health Tips For Improved Weight Loss By : Dane Fletcher

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Author Resource:- Dane Fletcher is the world-wide authority on bodybuilding and steroids. He has coached countless athletes all over the world. To read more of his work, please visit either www.BodybuildingToday.com or www.SteroidsToday.com

Article From Article Health And Fitness

How to Gain Muscle Mass on 3 Meals a Day By Nick Nilsson

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For those who work for a living, it can be ex-tremely tough to get

the 5 or 6 meals a day often recommended. I've got a plan that

can help you get the calories you need on

limited time (and appetite!).

Three square meals a day...breakfast, lunch and dinner. Can a person achieve great mus-cle-building results with just three meals a day?

Absolutely...and I'll tell you how.

It's all about meal timing and quantity.

Before I get started, please note it IS very true that you're better off eating smaller, more frequent meals, both for muscle building and fat loss. I'm not going to argue with that.

The problem arises because many people simply CAN'T get more than 3 meals day.

Here's my solution...

1. Plan to train in the late afternoon/early eve-ning, if you can. For our meal timing, this will be the best option.

2. Have a moderately large breakfast...eggs, oatmeal, broccoli...whatever else you nor-mally eat. Breakfast is the second most im-portant meal of the day (for our purposes here, at least) and it's not going to be your biggest.

3. Have a medium-sized lunch...at this point, you're looking to not overload your digestive system with food (you already did that with breakfast) because you'll be training fairly soon.

4. Do your workout and have your post-workout shake.

5. DINNER is going to be your biggest meal of the day. Because your body is primed to take full advantage of whatever you eat after training THIS is the time to load up. You should get at least half your days calories or more in this meal...overloading calories like this is extremely anabolic and your body will thrive on it.

6. Next day, repeat.

That's the plan! It's nothing complicated, of course, but I've been using this type of eating and training schedule for a long time and it's been extremely effective for me.

If you can squeeze in a few small snacks dur-ing the day, go for it! But if you don't have time for 5 or 6 meals a day, don't stress about it. Your body can cope and you can definitely still make great progress!

Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training tech-niques for more than 18 years. Nick is the author of a number of bodybuilding books including "Muscle Explo-sion! 28 Days To Maximum Mass", "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of", all designed to maximize the results you get for the hard work you put into your training.

Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at betterU !

What's Good About a Fat-Loss Program Where You Finish At the Same Weight You Started?

That's easy... when you gain pounds of mus-cle while you're losing pounds of fat!

Under the right training and nutritional condi-tions, your body has the capability of actually building muscle while burning tremendous amounts of fat. In fact, under these condi-tions, your body can actually use your own bodyfat to provide the energy for building that muscle, practically DOUBLING the speed of fat loss!

Want to learn how to do it?

Click this link RIGHT NOW! HERE!

Energy. Everyone wants more of it. And it's as easy to get as heading down to the corner store...All we need to do is slam down a Red Bull. Or a Gatorade. Or a coffee. Or so the ads say. But which of these is really the best energy drink? The answer, of course, is below… Now when people talk about energy drinks, they are often simply referring to products that contain caffeine. After all, when someone is describing their energy levels, they are really talking about their level of mental alertness. So we'll limit our discussion today to that: what drink gives you the best and longest-lasting en-ergy levels. #5 - At the bottom of our list are those sugar and caffeine "energy drinks" such as Red Bull (and even cola). The problem with many en-ergy drinks is that they con-tain too much sugar and/or too much caffeine. So while the short-term effects are huge increases in energy (i.e. feeling wired or even jittery - even to the point of nausea), after an hour or two you'll crash and burn, and more than likely be ready for a nap - or as those marketing ma-chines prefer, another "energy drink". #4 - Sports Drinks: Give these guys credit, they've convinced the world that we need to re-fuel with what's essentially uncarbonated soda pop. Now unless you're performing an exercise of more than an hour, you don't need this liq-uid sugar.

#3 - Coffee: Having never had a coffee in my life, I'm not sure it's fair of me to pass judgement on this beverage. But I'll say this...a cup of cof-fee each day is not going to kill you. But if you depend on the caf-feine to give you your morning get-up-and-go, maybe you should do a little lifestyle re-view. Perhaps there are some things you can change to give yourself more energy without relying on a caffeine fix? And you're probably getting a lot more caffeine than you bar-gain for if you get your coffee from the well-known coffee shops. #2 - Green Tea: True, this beverage does contain caf-feine, but it does so in rela-tively smaller amounts than coffee. In addition, you should be able to find naturally decaf-feinated Green Teas (avoid Green Tea that has been de-caffeinated via an "acetylation" process - this might also remove the healthy phytochemicals in the tea). And of course, go organic if you can. NOTE: All teas are healthy. Green Tea may or may not be healthier than traditional teas. Green Tea is a super close second place to our win-ner...and research suggests that several cups of the tea are necessary each day to receive the full health bene-fits. #1 - Filtered Water: There's no way that water is going to lead to an energy crash. And

it's important part of your nu-trition plan. While I admit, it will never compare to a caf-feine-based beverage for giv-ing you that mental wake-up, in the big picture, water is the go-to drink. Unfortunately, despite all the messages about H2O, I know a lot of the Turbulence Train-ing clients still do not drink enough water. I'm a big proponent of 12 glasses per day - I drink more than that and immediately notice sluggishness when I am unable to do so. I encour-age you to monitor your water intake and determine your optimal level for alertness. Use the Turbulence Training Lifestyle to increase your en-ergy.

Sincerely,

Craig Ballantyne, CSCS, MS Author, Turbulence Training

P.S. There are other ways to increase your energy… Beverages aren't the only way to boost your energy and im-prove your health. The right workouts will boost your brain power...and your metabolism. Exercise shouldn't dominate your life...instead, it should support your lifestyle. So let me show you how to spend less time in the gym while still having an increased energy level for your endless projects at work and at home...

Rating the Energy Drinks By: Craig Ballantyne, CSCS, MS - www.TurbulenceTraining.com

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About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss work-outs have been featured multiple times in Men’s Fitness and Maxi-mum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com

The Razor Sharp Abdominal Workout By Vince DelMonte

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If you could sculpt one body part to perfection for next summer, what would it be? Let me guess – six pack abs! I don't know anybody who does not want to shrink their waistline, lose body fat, eliminate lower back pain and develop a jaw-dropping set of rock-hard six-pack abs. Building eye-popping abdominals is not the hardest thing to achieve in the world but it's definitely not the easiest either.

Before you can start learning how to get six-pack abs and discover the truth about what it really takes to build a beach-worthy abdominal section, you must first expose the lies, myths

and rumors. Before we talk about how to get six-pack abs, the right way, we must re-program your hard drive and empty the trash can of garbage you have been fed.

Because of all this hyped-up and misguided information – even among so-called 'fitness experts' – you should be skeptical of all ab-dominal training equimpment and pro-grams. Let's first eliminate the top four ways not to get a six-pack:

Learning how to get a six-pack does not re-quire expensive workout equipment promoted through obnoxious infomercials. You can't flick on the TV anymore without seeing two new abdominal exercise machines being promoted at once. There are so many of them that if you get suckered into these 'ab workout' gim-micks, you will be broke quicker than Ben Johnson sprints the 100 meter dash! And get this: Of the $520 million dollars a year spent on exercise equipment, abdominal machines get a $208 million dollar piece of the pie!

Learning how to get a six-pack does not re-quire thousands or even hundreds of crunches a day. So much for the Brittany Spears ab workout! Crunches are decent but totally overused and associated with more being bet-ter. Crunches are a very general exercise, and general exercises get general re-sults. Excessive floor crunches shorten the abdominal wall, pull your head forward and emphasize poor posture. They also involve a very low level of stimulation which neglects adequate muscle-fiber recruitment.

Learning how to get a six-pack does not in-volve starvation diets. Starvation diets starve the muscle when you should be feeding the muscle instead. Guess what happens when you starve your body? Your metabolism shuts down out of survival and causes your body to store fat. Your body must get energy from somewhere, so guess what gets sacri-ficed? That's right, your precious muscle which is, in fact, responsible for maintaining a high metabolism. Starve your muscle - great logic!

Learning how to get a six-pack does not re-quire fat-burning pills. What did the last weight loss pill you bought do for you? The same thing the next one is going to do – noth-ing! Except give you a thinner wallet but not a thinner waist line. The entire concept of taking pills to 'burn fat' is built on a sandy foundation and misleading because diet pills only treat the symptoms and not the root cause. Without focusing on the root problems of a flabby mid-section, like poor nutrition, a crazy lifestyle and improper training, you will just end up where you started – farther away from having a six-pack for summer instead of closer.

Just Because You’re Skinny Does Not Mean You Will Have A Six-Pack The volume of interest I receive from skinny guys who wish to build their mid-sections is more than enough evidence to disprove the false reality of “I should be able to ‘see’ my abs if I have low body fat.” I'm sure you know of a friend who is completely scrawny, yet, without a shirt on he, has zero abdominal defi-nition! To me that would be salt on an open wound.

>> continued

The Razor Sharp Abdominal Workout By Vince DelMonte - continued -

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Abdominals Are A Muscle, Too! You want your arms to be bigger, your shoul-ders to be broader and your chest to be fuller, correct? And what is the solution to making these muscle groups increase in size? High intensity weight training, overload, consistency and a healthy surplus of calories. Starting to sound familiar? The same goes for your abdominals. Your ab-dominals are a muscle group that requires the same formula and attention and are not any different from other muscle groups. For some reason many consider abdominals to be a 'special' body part that requires a different set of rules and a completely different formula for training. Abdominals were not given a 'secret code' to crack. To get thick, dense abs – the ones that 'pop' out - you must train them with intensity and overload. Here are some

practical tips you can apply to your program so that you can be the 'man' or 'gal' at your gym with a ripped and muscular six-pack. Then I will provide a sample program!

Prioritize By Sequence If your abs are your worse body part, then why do you keep training them last, at the end of your workout? Which muscles group will re-ceive the highest priority when you train? The ones done at the start of your workout or the ones done at the end of the workout? Of course, the exercises done at the start of the workout while you have the most energy and focus. If abdominals are the muscle group you wish to prioritize, then don't be afraid to disagree with the 'experts' who say “Never train your abdominals first because you'll weaken your core muscles for the rest of your workout…”. I completely disagree with this and often reply, “Show me the evidence.” The typi-cal response is “Nobody does abdominals first…”. That is pure BS. This just supports the notion that many people who work out don't ever question what they hear or do. They want to be spoon-fed answers and follow the trends of others without thinking for themselves. I ALWAYS train abdominals first in a workout if they need the highest attention.

Prioritize By Frequency What's going to receive better results? A muscle group that is trained one time a week or two times a week (assuming you recovered prior to the second workout commencing)? Of course, the muscle that is trained 2x a week. The more stimulus on a muscle, the more growth. That is why professional athletes are professional athletes. They have conditioned their bodies to such a high amount of stress that they are able to train more frequently. How often you train your abdominals is based on the inverse relationship of intensity and vol-

ume. The harder you train your abs, the more rest they need. The less intense you train your abs, the more frequently you can train them! If your goal is rehab or injury prevention, then you will be able to train them often with more frequent and lower loads. If your goal is to make your abs more muscular and dense, then a higher load and less frequency would be ideal. If your goal is maintenance, then a medium load and frequency would be ideal. Refer to this table:

If building a sexy six-pack is on your 'to do' list for 2008, then start training abdominals 2-4x a week. I will teach you in a moment how to split your abdominals up into two different days based on movement. Your Genetics and Abdominals Right now some of you can see a perfectly set of staggered abs that are wide and thick and separated by a line down the middle. >> continued

Video: Muscle Building In A Rush - week 2 (Workout Program For Building Muscle)

...week 1 -HERE!

Purpose Frequency I ntensity Volume Reps Endurance/ Conditioning 5-7x a week Moderate 1-4 sets 50-100 Hypertrophy 4x a week High 6-12 sets 8-12

The Razor Sharp Abdominal Workout By Vince DelMonte - continued -

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Some of you have the classic four-pack which is four big abs with a smooth lower sec-tion. Some of you have tiny cubicle boxes sitting high on your abdominal wall. Some of you have the picture perfect eight-pack that makes people's jaws drop.

Like every muscle group, all you can do is train them as heavy and hard as possible and hope your genetics take care of the rest. You can't change the shape or alignment or sepa-ration of your abs. You can't move them around and place them where you want them. Your genetics will affect to which de-gree they “pop” out and to which degree they stay smoother or flatter. The good news is that abdominals are ab-dominals and when your body fat levels are around 5-7% you are guaranteed to impress people, including yourself, with a set of hot-looking abs. Even though genetics play a huge role in how they look, it's important to know how to train them to make them look their best.

Divide Your Abdominals into Two Separate Workouts for Best Results To train your abdominals safely and effectively you must know the basic movement patterns of your abs and train them within all sub-categories: • Truck Flexion (upper abs) • Hip Flexion (lower abs) • Rotation (obliques) • Lateral Flexion (obliques) The majority of books and articles you have read revolve the bulk of the ab exercises around the trunk flexion that is better known as 'upper ab' exercises. A full sit up is a per-fect example of this. Bill Starr in his 1976 classic ‘The Strongest Shall Survive’ wrote that the abdominals “…can be strengthened in a wide variety of ways. Sit-ups of all types, leg raises, truck rotation movements all involve the abdominal muscles to a different degree…” I wouldn't be surprised if the abdominal pro-gram you are following right now is based on one movement - trunk flexion. I am guessing that your primary goal is actually to have a well-defined and sculpted six-pack, so I have provided a sample abdominal program to break it up into a four day program:

Even though you are training each movement twice per week, you will perform different exer-cises for each workout. Use a Variety Of Functional Exercises

The Top 3 Hip Flexion Exercises: 1. Lying Hip Raise 2. Incline Hip Raise 3. Hanging Hip Raise

The Top 3 Trunk Flexion Exercises: 1. Swiss Ball Crunch 2. Weighted Swiss Ball Crunches 3. Weighted Cable Crunches

The Top 3 Rotation Exercises: 1. Russian Twist 2. Weighted Russian Twist 3. Weighted Cable Crossover

The Top 3 Lateral Flexion Exercises: 1. Lateral Flexion on back extension machine 2. Lateral Flexion with medicine ball over head

Razor Sharp Abdominal Workout 2:

Conclusion As said earlier, buiding razor sharp abs is not the easiest task in the work but nor is it the hardest. The above abdominal exercises will help you build a deeply separated and evenly placed set of abs in little time. The truth is that if you can't see your abs, then the best exer-cise for your abs will be better diet.

A B C D TrunkFlexion Rotation Trunk Flexion Rotation Hip Flexion Lateral Flexion Hip Flexion Lateral Flexion

Exercise Sets Reps Tempo Rest Side Bends Dumbells 1-4 8-12 311 - Overhead Oblique Crunch 1-4 8-12 311 - Side Bends Dumbells 1-4 8-12 311 - Overhead Lateral Raises on Back 1-4 8-12 311 1-2 minutes Extension Machine

About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://www.VinceDelMonteFitness.com

He also specializes in teaching skinny guys how to get a six-pack and build muscle, without drugs, supplements and training less than before with his program found at YourSixPackQuest.com

Recovery Nutrition Guidelines After Hard Exercise By Nancy Clark, MS RD CSSD

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If you are an avid athlete, you've undoubtedly noticed the latest hype surrounding recovery nutrition. The sports supplement industry is bom-barding us with commercial recovery foods and fluids that generally offer some combi-nation of carbs and protein. Questions arise: How impor-tant is proper nutritional re-covery? And how essential

are these products to your performance? The purpose of this article is to help you re-fuel appropriately after your workouts and optimize your performance. If you are a fitness exerciser--an athletic person who works out three or four times a week for 30 to 60 minutes--you can be less fo-cused on recovery nutrition than the athlete who works to fatigue one or two times a day. Your body does not be-come depleted during fitness workouts, plus you have plenty of time to refuel before your next exercise session. But if you are an athlete who exercises to exhaustion, does double workouts and needs to rapidly recover from one exercise bout to prepare for the next one, your recovery diet deserves full attention. A few examples include: • Soccer players in a

weekend tournament

• Swimmers competing in two events at a meet

• Triathletes doing two-a-day workouts

... and yes, even ...

The compulsive exerciser who spends too much time at the health club. You'll be able to perform better during repeated bouts of hard exercise if you have

planned your recovery diet and have the right foods and fluids readily available to ade-quately replace calories, car-bohydrates, protein, fluids and sodium. Calories If you are tired, time-crunched and without a nutri-tion recovery plan, you might

have trouble consuming enough calories (as well as carbs) and fail to replace de-pleted glycogen stores. A simple solution is to quench your thirst (and abate your hunger) by drinking less wa-ter and more cranberry, grape or any other appealing fruit juice. Juices provide the fluid you need, as well as carbs and calories. If you are trying to lose weight by restricting calories, your best bet is to fuel ade-quately by day to ensure strong workouts. Then, have a lighter dinner and fewer evening snacks. Do not try to

restrict by day and exercise on empty; you'll have poor workouts. Carbohydrates

To replenish depleted blood sugar and muscle glycogen stores and recover from the demands of strenuous exer-cise, your should plan to con-sume carbohydrates as soon as tolerable, preferably within 30 minutes post-exercise.

Muscles rely on carbs for fuel, so think again if you are on an Atkins-type low-carb diet.

Athletes who weigh 100 to 200 pounds need 75 to 150 grams (300 to 600 calories) of carbohydrates repeatedly every two hours, for six hours. The trick is to plan ahead and have the right

foods and fluids read-ily

available for frequent snack-ing. Otherwise, you may ne-glect your recovery diet by mindlessly eating nothing--or whatever is around: dough-nuts, burgers, hot dogs, na-chos, chips, and other high-fat choices that fail to refuel your muscles.

If you have trouble tolerating solid food after working out, experiment with liquid recov-ery foods, such as Instant Breakfast, Boost, chocolate milk or fruit smoothies--excellent sources of carbs and fluids, as well as a little protein. >> continued

Recovery Nutrition Guidelines After Hard Exercise

By Nancy Clark, MS RD CSSD - continued-

Seite 12 N U T R I T I O N G U I D E L I N E S

Protein Consuming some protein along with the carbs stimu-lates faster glycogen replace-ment. The protein also opti-mizes muscular repair and growth. Yes, you can buy commercial recovery foods, but you can just as easily and appropriately enjoy cereal with milk, fruit yogurt, bagel with a little peanut butter or any other sports snacks that offer a foundation of carbs with an accompaniment of protein (i.e., 40 grams carbs, 10 grams protein).

Fluids If you've become very dehy-drated (as indicated by scanty, dark urine), you may need 24 to 48 hours to totally replace this loss. Because thirst poorly indicates whether or not you've had enough to drink, throughout the day sip on enjoyable (non-alcoholic) beverages until your urine is pale yellow (like lemonade), not concen-trated, dark (like beer).

Fruit juices, smoothies and milk shakes offer both nutri-tional and health value, more so than sports drinks. For example, orange juice con-tains 20 times more potas-sium than Gatorade.

Preventing dehydration dur-ing exercise is preferable to treating dehydration post-exercise. To determine your fluid needs, simply weigh yourself naked before and after an hour of hard exercise during which you drank noth-ing. The weight loss reflects sweat loss. You can then develop a schedule for drink-ing adequate fluids during exercise to minimize sweat losses and hasten recovery.

A 2-pound per hour loss equals 32 oz. or 1 quart. This

can be prevented by drink-ing 8 oz. every 15 minutes of exer-cise. Sodium When you sweat, you lose some sodium (a part of salt). You are

unlikely to deplete your body's sodium supply unless you sweat hard for more than four to six hours. Most ath-letes easily replace sodium losses within the context of a standard American diet that offers 6 to 12 times the amount of needed salt. But if you eat primarily "all natural" or unprocessed foods, and simultaneously add little or no salt to your meals, you might consume inadequate sodium. This can hinder fluid reten-tion. Eating salty foods (soup, pretzels, salted crackers, ta-ble salt) is an appropriate part of a recovery diet for most healthy athletes.

Sports drinks are only a weak source of sodium compared to munching on salty snacks.

If you need to rapidly recover to prepare for a second bout of exercise within an hour or two and are worried about digestive problems, consum-ing a tried-and-true sports drink might be a safe choice. But if you can tolerate food, you'll be able to refuel and rehydrate better with higher-carb fluids (juices) along with salty snacks: crackers, pret-zels--whatever else tastes good and digests comforta-bly.

Foods with a moderate to high Glycemic Index (i.e., sugary sweets, white bread, soft drinks, honey) are among the best choices. They rapidly enter the blood stream and are readily avail-able for fuel. Rest You aren't "being lazy" if you take a day off after a hard workout; you are investing in your future performance. Your muscles need time (plus adequate carbs and calories) to refuel and heal.

Daily hard exercise optimizes glycogen-depletion, dehydra-tion, needless fatigue and injuries -- but not perform-ance!

Nancy Clark, MS RD CSSD (Board Certified Specialist in Sports Dietetics) counsels casual and competitive athletes in her private practice at Healthworks, the premier fitness center in Chestnut Hill MA (617-383-6100). Her Sports Nutrition Guidebook, new Food Guide for Mara-thoners, and Cyclist’s Food Guide are available at www.nancyclarkrd.com. Also see www.sportsnutritionworkshop.com for information about her online work-shop. Copyright Nancy Clark, MS, RD 2004

Seite 13 T R A I N I N G R E S S O R C E

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